Breathing techniques

1. Take a slow, deep breath in through your nose, allowing your abdomen to rise and expand while keeping your chest still.
2. Exhale slowly through your mouth, letting your abdomen fall as the air leaves your body.

Repeat this process, focusing on the sensation of your breath entering and leaving your body.

Box or equal breathing is a technique that helps bring balance to your breath and calm your nervous system.

1. Inhale slowly through your nose for a count of four.
2. Hold your breath for a count of four.
3. Exhale through your nose to the same count of four.

Continue this rhythmic pattern, ensuring your inhalations and exhalations are equal in length. Feel the calming effect as your breath becomes steady and even.

This technique works by promoting deep diaphragmatic breathing and activating the body’s relaxation response. By extending the exhalation phase, it helps to slow down the heart rate, lower blood pressure, and calm the nervous system.

1. Close your mouth and inhale gently through your nose while counting to four. Focus on filling your abdomen with air rather than shallow chest breathing.
2. Hold your breath for a count of seven. Keep your awareness centered on the breath and maintain a relaxed state.
3. Exhale slowly and steadily through your mouth to a count of eight. As you exhale, let go of any tension or stress, allowing your body to relax completely.
4. After exhaling completely, begin the cycle again by inhaling through your nose and continuing with the same pattern of counting. Repeat this sequence three more times for a total of four breaths.

• Start your day with a few minutes of calm breathing to set a peaceful tone.
• Take short breaks throughout the day to center yourself and regain focus.
• Practice calm breathing before important meetings, presentations, or challenging tasks.
• Use calm breathing as a tool to unwind before sleep.